My Feelings Check-In
A Simple Tool for Naming Emotions, Understanding Causes, and Exploring Responses
My Feelings Check-In
A Simple Tool for Naming Emotions, Understanding Causes, and Exploring Responses
My Feelings Check-In
A Simple Tool for Naming Emotions, Understanding Causes, and Exploring Responses
Learning to identify and label emotions is one of the most important skills for emotional well-being. Research shows that the simple act of naming a feeling reduces its intensity and activates the brain's problem-solving regions (Lieberman et al., 2007). This worksheet helps you practice connecting a feeling to its cause, reflecting on how you responded, and brainstorming alternative actions you could take in the future. Over time, this process builds emotional awareness and strengthens your ability to choose thoughtful responses rather than reacting impulsively.
Each time you notice a strong feeling, complete one row. Name the emotion you are experiencing, describe what caused it, write what you did about it, and then think of one other action you could have taken. Use the feeling words below for ideas: happy, sad, angry, worried, scared, excited, frustrated, nervous, proud, embarrassed, confused, calm.
| I Feel... | What Led to This Feeling | How I Handled It | Something Else I Could Do |
|---|---|---|---|
References
- Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
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Common Questions
What is the My Feelings Check-In worksheet?
Learning to identify and label emotions is one of the most important skills for emotional well-being. Research shows that the simple act of naming a feeling reduces its intensity and activates the brain's problem-solving regions (Lieberman et al., 2007).
How do I use the My Feelings Check-In worksheet?
Fill out this worksheet digitally or print it for use in session. You can save your progress with a Pro account. Take your time with each column — there are no right or wrong answers.
Is the My Feelings Check-In worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Can I fill out the My Feelings Check-In worksheet online?
Yes. Switch the worksheet to "Type on Screen" mode to fill in the fields directly in your browser before printing. Pro members can also save their entries across sessions and export the completed worksheet as a branded PDF.
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